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Friday 4103

Published on December 11, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Deadlift (3×3 @85%)

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Youth Athlete Strength

Strength: Strength: Back Squats use three rounds to build to 60% and then do 2-sets of 3-reps at 60%, 2-sets of 3-reps at 70%, 1-set of 3-reps at 80% and 1-set of max reps at 80%. After each set do 8-weighted lunges and 10-sit-ups.

Work Capacity: Sleds

Accessory Strength: Six rounds of 8-Straight bar bicep curls, 8-upright rows.

Accessory Strength: 6-over the box jumps, 8-jumping lunges, 10-broad jumps

Cool Down/Stretch